The 6 best exercises to burn calories, according to science

Having a good diet and reducing caloric intake is the best way to lose weight. However, exercise is also very important to avoid gaining weight once you have managed to lose those extra pounds. That's why it's always important to maintain a healthy diet and exercise regularly.

Every day we prefer to eat a hamburger and not a salad we move away from our goal. Every day that we prefer to stay asleep 20 minutes more and not go to the gym we maintain that imbalance with our body and our mind. Every day that we do not think about ourselves, our physical and mental health and the goals we have in life, we are still stuck.

These exercises were rated by Mayo Clinic as the best for burning calories in adults, however, you should keep in mind that if your body can still handle a harder job, attend a gym where a coach and a nutritionist work hand in hand to help you, it can be even better.

(You may also be interested in: Simple 15-minute routine to burn calories at home)


Running long distances is still one of the best ways to burn calories. Doing 8 kilometers in an hour guarantees you burn 606 calories. It also has benefits for your mental health, it helps you accommodate your ideas. There are those who even see it as a form of meditation.

Climbing (438 calories)

Find a wall to climb is no longer difficult, because all cities have different places that serve for the adventurers who unfortunately can not be in mountains every day. The best thing about this exercise is that it will help you burn calories and strengthen your muscles in a way you never imagined possible. It may be very painful the next day, but when you feel the strength that you have in the whole body you will appreciate it.

Swim (423 calories)

This low impact exercise is still perfect for burning calories and not putting your bones at risk. That it be of low impact, does not imply that it is not difficult. Swimming challenges you in each stroke, but at the same time, it makes you concentrate, improves your emotional state and takes you to the limit, all in one hour of exercise.

Aerobics in the water (402 calories)

Have you ever wondered why so many seniors recommend this exercise? When you do aerobics underwater your body works to burn calories, but it also helps you take care of the injuries that many other exercises would generate quickly.

Elliptical (365 calories)

Climbing this machine is equivalent to climbing, climbing stairs, walking and running. Your legs will suffer the next day, but your glutes will thank you forever.

Walk (314 calories)

Believe it or not, walking every day can also help you burn a lot of calories, but you should do it in a row and keep the pace at 5 kilometers per hour. Jogging or fast walking will not be as beneficial as running 8 kilometers, but it will certainly improve your mood and if you do it in a park near your home, it will allow you to disconnect from the hustle and bustle of daily life, even for an hour.

Do you practice any of these exercises? Tell us!

Important: It should be clarified that Bioguía does not give medical advice or prescribe the use of techniques as a form of treatment for physical or mental problems without the advice of a doctor, either directly or indirectly. In the case of applying for this purpose some information of this site, Bioguía does not assume the responsibility of those acts. The intention of the site is only to offer information of a general nature to help in the search of development and personal growth.


Mayo Clinic